I was training for a marathon but had to back out due to a knee injury. Lame, I know. I haven't been running in just about 2 months. I have clearance to start running again (SLOWLY), but I have been advised to not really train for speed or any great distance. I am not sure what's happening with tri season next year. Perhaps some sprints/olys, but nothing more than that probably. We will see.

My weight has stayed stable since I quit marathon training, but I have lost muscle. I am more ....jiggly...then I would like to be. Definitely time to add some muscle.

I am now in California, I LOVE it so far! I have a gym at my apartment complex as well as at work. The weight equipment isn't super great, so I will be relying on dumbbells and body weight exercises.

I will write more tomorrow, but so far I am thinking of giving IF a try and see if I can lean out and put on some muscle. I would like to do some fasted cardio in the AM (run, bike, or swim), work out with weights at lunch at work, and then have a feeding window from 1-7 PM or something like that. Might take awhile to find a routine that works. I haven't been working out very much the past couple of weeks (the fun of moving...) and I'm not happy with the shape I'm in.

I've missed these boards a lot and can't wait to get caught up with everyone.

I would love some input from more experienced bbers on here. I have never tried to 'bulk' before, so I'm in unchartered territory. I am thinking of doing something like 5 days a week light fasted cardio in the AM (easy jogging, easy cycling, maybe some easy swimming but the pool situation is kind of iffy right now). I am thinking of either a 4 day/week upper/lower split or a 3 day/week full body workout for strength training. This would be at noon at work. Not sure if a 3 day or 4 day split would be best for putting on muscle. Since I'm not doing much in the way of cardio I am thinking 4 days might be best? 3 days doesn't seem like I am doing "enough."

Timing on the workouts is pretty non-negotiable. For IF, I am thinking of having a feeding window from 12-8 or so, some BCAA's before I train, then the post-workout meal being my first real food for the day.

I don't really know what I'm doing here, so any advice is greatly appreciated.

Goals:-STRETCH everyday! -Get stronger, I am sick of being weak-Get back some muscle on my arms...I am getting spaghetti arms and I don't like it-Gain muscle and get rid of my 'jiggle'

IF has been good to me for the last 2 weeks. and as far as building muscle on a DB only program, my coworker does it. We talk about it often. I'm not sold on dumbells, but it is definitely possible. big lifts, heavy weight. same as barbells.

My opinions aren't always welcome (I tend to try to prove that overtraining is a myth) so I won't get into frequency with you, but I will say that if you're enjoying yourself and can stay mentally fresh and recover, just go to the gym as often as you want. in 45 minute to 1 hour blocks.

You'll build muscle with either routine. What lifts are you picking? Bulking is more about what you eat than what you lift. lift heavy and eat enough and the bulking will handle itself (says me).

good luck. I had planned on commenting on here, just so it would be in my posts to keep up with, but if I can help at all, I'm happy to. IF questions or otherwise.

"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

I want to stick to the compound lifts. Joining a gym is pretty much a non-negotiable at this point...I am stuck what is available at work, which means no squat rack, boo. My main problem with db's is that I have trouble initially lifting a heavy enough weight. For example, for a db bench, I could never get a heavy enough weight up in the air for the initial rep. I've never lifted with a spot before, and I don't really know anyone at the gym at work. I was looking at the minimalist stronglifts (link here) and was wondering if that was better. I've never heard of the steinborn lift before.

I have been spending a lot of time reading leangains.com, pretty excited to start IF.

Haha, yeah, that's a lift you won't see anyone doing any time too soon I guess it made sense when squat racks were in short supply, I did one once with 225 lbs. and it was hard as hell getting into position and probably won't do one ever again

The DB-only routine can still be very good, some things will take a bit of adjustment, but nothing that can't be made to build some size and strength well enough. Don't worry too much about asking for a spot, it seems odd the first few times but after a while, those same people usually offer one for you before you even have to ask (as long as you train with the same crew around).

Best of success with the new routine, I'm sure you'll get plenty of help if you have more questions!

"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

I always have trouble lifting heavy enough for my legs with db's...any suggestions there? I've tried goblet squats and lunges, not really sure about how to hit the hamstrings. I've seen DB DLs before, guess I can work those in somehow.

I should also add that there ARE weight machines, but I figured sticking to DBs was probably better than using machines, is that necessarily true?

I don't know if this will help or not, but the first 8 months that I was a vegetarian, I put on 14 lbs (not fat) and i predominately used the 30 lb dumbbells that I own. I would bench at the fire station, and sometimes deadlift...but that was about it. I'm not sure why the gains came so easy then, and I don't know if anyone else would have the same results. But I figured posting this might provide a little encouragement.

Rumor has it that my work gym has a barbell or two hiding somewhere. I know for sure my apartment just has db's. Will investigate the work situation at lunch. It's a fancy schmancy gym, but it is mostly cardio equipment and weight machines. Sigh.

EDIT: went to work gym at lunch and I STILL don't have security clearance. I submitted my application 1.5 weeks ago! I phoned to ask what's up. I have a feeling someone lost my application. Lame.

Heavy 1 armed cleans (and push press if you want). Good all rounder there. (if you want to hit hamstrings more, aim for a more horizontal back, keep the knees back the same as you would in a romanian deadlift. Since it requires more hip extension than knee extension it shifts the balance from your quads to your hamstrings/glutes)

Still having troubles with the gym at work and security clearance (I'd like to go check out if the hidden barbell rumors are true...), so I am stuck with the db's at my apartment gym for the time being. Need to actually get a routine down and start keeping track of progress. Right now I've been going in and doing things kind of haphazardly.